Insomnia

What is insomnia?

If you experience difficulty falling asleep, staying asleep, or enjoying a restful night's sleep, you may be suffering from insomnia. Insomnia is defined as the perception or complaint of inadequate or poor-quality sleep because of one or more of the following:

Difficulty falling asleep

Waking up frequently during the night with difficulty returning to sleep

Waking up too early in the morning

Nonrefreshing sleep

Insomnia is a common symptom in the U.S. The Institute of Medicine estimates that between 50 and 70 million Americans have chronic sleep problems.

Insomnia is classified as:

Transient (short term). Lasting from a single night to a few weeks

Intermittent (on and off). Episodes occur from time to time

Chronic (constant). Occurs on most nights and lasts a month or more

What causes insomnia?

Insomnia may be caused by many factors, including the following:

Stress

Depression

Anxiety

Physical illness

Caffeine intake

Irregular schedules

Circadian rhythm disorders

Drugs (including alcohol and nicotine)

Occasional or chronic pain

What are the symptoms of insomnia?

Daytime sleepiness

Low energy or fatigue

Anxiety or frustration about sleep

Attention, concentration or memory problems

Waking up tired or in pain

How can sleep problems be solved?

Get up about the same time every day.

Go to bed only when you are sleepy and get out of bed when you are awake.

Establish presleep rituals, such as a warm bath, a light bedtime snack, brushing teeth, putting on bedtime clothing, or 10 minutes of reading.

Exercise regularly. If you exercise vigorously, do this at least three to six hours before bedtime. Mild exercise, such as simple stretching or walking, should not be done closer to bedtime than four hours.

If you take naps, try to do so at the same time every day. For most people, a short midafternoon nap is most helpful. Limit naps to about 20 minutes.

Avoid sleeping pills or use them conservatively. Most doctors avoid prescribing sleeping pills for a period of longer than three weeks. Never drink alcohol while taking sleeping pills.

Reduce evening light exposure by turning off bright lights. This may help cue the body and mind for sleep.

Expose yourself to light (through windows or a timed lamp) 30 minutes before waking to prepare for getting out of bed.

Make your bedroom cool, dark, and quiet. If possible, remove nonsleep related items, such as televisions or computers, so that the room is associated only with sleep.

People who suffer from insomnia that lasts for more than a few days should consult a doctor so that the underlying cause can be identified, if possible, then treated. If you have loud, irregular snoring, jerking legs, or pauses in breathing in addition to other symptoms of insomnia, seek the advice of a health care provider. These symptoms may be related to sleep apnea, a potentially life-threatening condition. There are a variety of effective treatment options available.